Warm up:

10 min easy pace

5 x 20 sec pick ups with 40 sec recovery

Drill set:

4 x 10 single leg drills (each side ) followed by 10 strides

4 x 5 low toe taps on each side followed by 5 high toe taps on each side ending with 10 strides

Main set:

400 easy

6 x 100 rolling start to 5k pace with 100 jog back with 20 sec recovery

400 easy

6 x 200 meters at 10k with 100 meters walk

400 meters

3 x 400 at half marathon pace with half the time it took you to cover the distance as your recovery

Cool down

15 min easy

Foam roll and stretch